If you have chronic back pain – or want to avoid it – you should know what to look for in an office chair, massager or other back-health product. Read on for expert tips to find and buy the best back-relief gear...

You’ve probably felt it: a sudden, painful twinge in the lower back or between the shoulder blades, a dull ache that comes and goes or a debilitating pain that keeps you home from work for days.

Four out of five people, men and women alike, will suffer from back pain at some time in their lives, especially between ages 30 and 50, according to the National Institutes of Health.

That’s not surprising, given our tech-heavy lifestyles, which put our bodies in poor posture and strains muscles for hours at a time, says Scott Bautch, D.C., past president of American Chiropractic Association and a specialist in work-related health problems.

If you have back pain that lingers longer than a few days, see a doctor for evaluation and treatment, advises Alex Simotas, M.D., a physiatrist and assistant professor of rehabilitation medicine at the Hospital for Special Surgery in New York City.

In addition, specialized products can help minimize pain or prevent it from occurring, says Mary Ann Wilmarth, P.T., chief of physical therapy at Harvard University Health Services in Cambridge, Mass.

That’s because back-friendly furniture and accessories can keep your body in a “neutral position” – which means maintaining the natural curves in your spine and neck, Bautch adds.

But with so many products, how can you tell which really will help? Here’s a shoppers’ guide to 10 expert-recommended items, along with tips on what to look for and how to use them.

Back-health product #1: Ergonomic office chairWhy it helps: Every time you slouch in your chair – even a little – you put more stress on your muscles, joints and spine, says Kathy Cieslak, P.T., a physical therapist at Mayo Clinic in Rochester, Minn.

If you’re working eight hours a day, five days a week, the damage can really add up. But in a supportive chair, it’s easier to sit up straight.

“The right chair allows your body to be in an optimal position, which means less stress,” Cieslak says.

What to look for: “Most important: Find a chair with good lumbar [lower back] support that you can adjust so it falls at the natural curve in your back,” Wilmarth advises.

Also, make sure you can change the seat height so that you can sit back in the chair with your hips and knees at 90-degree angles, she says.

Choose a chair on casters, she advises. That way, when you have to reach for something, you can move the chair itself instead of twisting your body. And look for a chair with short armrests that won’t get in your way while typing but will be there for support when you sit back.

Where to buy: Humanscale Freedom Task Chair, starting at $899, Relax the Back stores or Humanscale. Other adjustable, ergonomic task chairs, starting around $99, are available from office supply stores such as Staples.

Back-health product #2: A comfortable reclinerWhy it helps: A recliner offers more support than a typical couch, Wilmarth says: It lets you relax while watching TV or reading, yet keeps your back straight and hips and knees bent and supported.

If you prefer to sit on a couch, consider one with a built-in recliner, Cieslak suggests.

What to look for: Make sure the recliner doesn’t sag – it should provide firm lower-back support, Wilmarth says. You should be able to sit back in it with your knees bent, and the back should be high enough so that you can easily rest your head.

“No one chair is best for everybody,” Cieslak says. “You need to find the chair that fits you correctly.”

For example, “zero gravity chairs” are more comfortable for some people, Dr. Simotas says. With these models, the back, seat and leg supports all recline together, leaving you in a position that helps reduce pressure on the spine.

Before you buy, sit in the chair for at least 10-15 minutes, Wilmarth says.

“Five minutes isn’t enough,” she explains. “It might feel good for that short time in the store, but not for one or two hours at home.”

Back-health product #3: Portable lumbar cushionWhy it helps: It keeps your spine in a neutral position when you’re sitting in a chair without lumbar support – in a car, movie theater or airplane, for example.

What to look for: Lumbar pillows come in many shapes and sizes. Some are shaped like cylinders that you put behind the small of your back; others are molded squares that hug your back in the correct position.

Before you buy a lumbar pillow, make sure it feels comfortable when you’re sitting, Cieslak says. If not, try a different shape or size.

Back-health product #4: Cervical (neck) pillowWhy it helps: Ideally, your neck holds your head in alignment with the rest of your body – with a slight curve, and your ears positioned over your shoulders. When you move out of this position at night, you stress muscles and joints in your neck and upper back, including those that connect to the vertebrae.

What to look for: These pillows are designed for different sleep positions, so find one that fits your natural curves and sleep habits, Cieslak advises.

For example, if you sleep on your back, you’ll need just enough support so that your head doesn’t tip backward, Wilmarth notes.

Side sleeper? You’ll need a slightly thicker support to fill the space between your head and shoulders, she says.

It’s best to avoid sleeping on your stomach, because that position forces you to twist your neck and strain the muscles and joints, she adds.

For flexibility, consider a specially shaped neck pillow from companies such as Tempur-Pedic, Wilmarth suggests.

“It has a thicker side to use when you’re sleeping on your side, and a thinner side for sleeping on your back,” she says.

Back-health product #5: Full-body pillowWhy it helps: If you sleep on your side, these long, narrow pillows offer support for legs, hips, arms and spine, keeping you in a neutral position and reducing strain on your back.

It can also help if you’re trying to train yourself to sleep on your side instead of your stomach, because it keeps you comfortable while allowing you to sleep in a neutral position, Wilmarth says.

What to look for: A full-body pillow should offer both comfort and support. For easy washing, choose a pillowcase that fits it. Or, you can achieve the same effect of a full-body pillow by using a couple standard-size pillows.

“Try hugging one pillow and placing another between your knees,” says Julie Khan, P.T., D.P.T., a physical therapist at Hospital for Special Surgery in New York.

Back-health product #6: Self-massage toolWhy it helps: Normally, muscles contract when in use and lengthen when relaxed, Wilmarth says. But when this natural process is disrupted – by poor body position, muscle inflexibility or lack of use – painful knots can form in the muscles. A massage tool puts slight pressure on key trigger points and releases them.

A hands-on massage with a certified or trained massage therapist is best for relieving pain from tight muscles. But for those times in between – or when a massage isn’t available – these tools can help you get to hard-to-reach spots in your mid-back.

What to look for: Try an S- or U-shaped tool with massage balls at its ends, such as a Backknobber or Thera Cane. For a do-it-yourself alternative, put two tennis balls in a tube sock, Wilmarth advises.

To use, find the tight or sore trigger point in your back. Then apply gentle but firm pressure, and slowly roll the tool in small, gentle circles, she explains. Don’t massage directly on bone, because that can increase pain and inflammation in your back, she warns.

“These muscles attach to the low back area,” Wilmarth explains. “When they’re tight, they pull you into a tilted position that can cause or exacerbate low back pain.”

What to look for: Use the roller to massage the muscles of your legs – the upper thighs, back hamstrings and both the outer and inner thighs. Just lie on your side, back or stomach, with the roller perpendicular to the part of your leg you want to work on. Use your arms to support you while you gently roll out the area between your hip and knee.

“If you find a tight place, roll back and forth on it until it loosens,” Wilmarth says.

If rolling is painful, start with a softer roller, which you can order online.

Back-health product #8: Balance ballWhy it helps: When you sit on a large exercise ball instead of a chair, the unstable surface forces you to use and strengthen the smaller muscles in your spine to maintain a neutral position, Wilmarth says.

Many people can benefit from sitting on the ball for short periods daily, she says. Keep one in your office or in front of your TV or home computer, and use it for 30 minutes at a time. Build up to longer periods in 5- to 10-minute intervals.

And sit up straight. If you start to slouch or feel tired, move back to your regular office chair, she advises. If you have serious back issues or you feel pain, consult a doctor or physical therapist first.

What to look for: Get a ball that’s the right size for you.

For a woman of average height – about 5 feet to 5 feet, 11 inches – the ideal size is 55-65 centimeters, or 22-26 inches, Wilmarth says.

Fill it with enough air to make it moderately firm, and sit on it with a 90-degree bend at your hips and legs, she adds.

For more support, buy a chair with a balance ball as its seat.

Where to buy: Available at sporting-goods stores and general-merchandise stores with sports departments; Gaiam Classic Balance Ball Chair, $70-$80, or Amazon.

Back-health product #9: Stretching strapWhy it helps: The hamstrings often become tight after prolonged sitting, and stretching them helps relieve stress on your lower back. A strap makes those stretches easier.

To do a stretch, lie on your back with your leg straight up and the strap looped over your foot, Wilmarth says.

Holding the other end of your strap in your hand, gently straighten your leg so you feel a comfortable stretch. Hold for 10-30 seconds. Don't pull too hard, she says, and stop if you feel a strong pulling sensation or any pain.

A physical therapist can help you start a safe stretching program, Wilmarth adds. You can find one in your area at Move Forward, the consumer information website of the American Physical Therapy Association.

What to look for: Find a strap that’s long enough to reach from your shoulder to your foot. Some have multiple loops that make it easy to add or subtract tension.

If you don’t want to purchase a strap, use a long towel or sheet to help with stretches.

Back-health product #10: Heat and ice packsWhy it helps: Ice can reduce the initial inflammation following an injury, and heat relaxes muscles, Wilmarth notes. Both promote blood flow, which aids in healing.

Ice is best in the first 24-48 hours following an injury, Wilmarth says.

“If you feel any twinges, apply ice for 10-15 minutes,” she notes. If you have a constant, dull muscle ache, use heat instead, she adds.

What to look for: You can use a commercial ice pack or package of frozen peas – or even a zippered plastic bag filled with ice cubes and water. A gel-filled compress can be chilled in the freezer and reused.

Whichever you choose, “put a light towel or pillowcase between the ice pack and your skin to protect your skin from freezing,” Wilmarth says.

For heat, get an electric heating pad with an automatic shut-off in case you fall asleep, she says. You can also buy a pack that heats up in the microwave, but follow the manufacturer’s instructions. Make sure it isn’t so hot that it causes a burn, and use it for no more than 20-30 minutes.

How Bad Is Your Back Pain?So your back hurts? Take our back pain quiz to see how severe it really is. You may need to see a doctor but have just been avoiding it, thinking it will get better. On the other hand, your back pain may be more normal than you suspect. Find out where your back pain ranks in this back pain quiz.

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